Stability Program 1

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. Windshield wipers

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10
  • Controlled tempo

2. plank walkouts

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5
  • Controlled tempo

3. 1 legged rdl hold kettlebell swap

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Time (s) x 15 seconds (each side)
  • Weight x 2kg

4. arm bar

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 3 (each side)
  • Controlled tempo
  • Weight x 2kg

5. kneeling pallof press

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 10 (each side)
  • Controlled tempo
  • Weight x 2kg (or light resistance band)

6. bird dog

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 (each side)
  • Controlled tempo

7. kettlebell deadbug

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 5 (each side)
  • Controlled tempo
  • Weight x 2kg

8. forearm plank

Exercise instructions here

Beginner suggestion:

  • Sets x 2
  • Reps x 1
  • Time (s) x 15 seconds

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now